Leena Watts
Many people are interested in losing weight, but the majority of fad diets do not work. Diet pills are one option, but they are not suitable for everyone and may have side effects. Prescription appetite suppressants can help with weight loss, but they are typically intended for short-term use and must be used in conjunction with a reduced-calorie eating plan and physical activity. There are also over-the-counter diet pills, but these are not regulated in the US. For those who want to avoid diet pills, there are alternative weight-loss methods, such as the DASH eating plan, which involves limiting saturated fats and sugar, and increasing consumption of fruits, vegetables, and whole grains.
| Characteristics | Values |
|---|---|
| Appetite Suppressants | Reduce appetite or make you feel full faster |
| Prescription Appetite Suppressants | Liraglutide (Saxenda), Semaglutide (Wegovy), Naltrexone-bupropion (Contrave), Phentermine-topiramate (Qsymia), Benzphetamine (Didrex, Regimex), Diethylpropion (Tenuate, Tenuate Dospan), Phendimetrazine (Prelu-2), Phentermine (Dipex-P, Atti-Plex P, Pro-Fast) |
| Over-the-counter Appetite Suppressants | Orlistat (Xenical), Alli |
| Other Prescription Weight Loss Pills | Plenity |
| Healthy Eating Plans | DASH (Dietary Approaches to Stop Hypertension) |
| Healthy Eating Recommendations | Vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils |
| Limit fatty meats, full-fat dairy, sugar-sweetened beverages, sweets, sodium intake |
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What You'll Learn
Reduce calorie intake
Reducing calorie intake is a key part of losing weight. To lose weight, you need to burn more calories than you consume. Here are some ways to reduce your calorie intake:
Choose low-calorie snacks
Snacking is fine as long as you opt for healthier options that will fill you up with fewer calories. For example, instead of a bag of tortilla chips, choose a cup of air-popped popcorn, or a cup of grapes.
Cut out high-calorie treats
Try to cut out one high-calorie food item each day. For example, instead of a donut in the morning, opt for a healthier breakfast option. This can save you 250 to 350 calories.
Avoid sugary drinks
Sugary drinks can be high in calories. One regular soda contains about 150 calories, and a flavoured latte can have 250 calories or more. Even fruit smoothies can contain lots of calories. Opt for water, sparkling water, or black coffee or tea instead.
Eat before you eat
Drinking two cups of water before a meal can lower calorie intake by around 13%. Choosing a low-calorie starter, such as a light soup or salad, can also prevent overeating.
Modify recipes
When cooking, make simple swaps to reduce the amount of fat and calories in your food. For example, use part-skim ricotta cheese instead of whole-milk ricotta cheese in lasagna. Opt for vegetables as toppings on pizza instead of fatty meats, and choose tomato-based sauces over creamy ones.
Cook at home
Cooking your own meals is a great way to keep your calorie intake under control. Some cooking methods are healthier than others. Grilling, air-frying, steaming, stewing, boiling, and poaching are healthier options than frying in oil.
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Exercise regularly
Exercise is an important part of a healthy lifestyle and can help with weight loss. While it is possible to lose weight without exercise, physical activity has many benefits beyond this. The CDC recommends getting at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week, as well as two days of resistance training.
There are many types of exercise to choose from, and it is important to find one that suits your personality and preferences. For example, if you are a social person, you might enjoy team sports such as football, basketball, or volleyball. If you prefer solitary pursuits, you could try running, swimming, or cycling.
It is also important to vary your exercise routine to include both aerobic and resistance training. Aerobic exercise, also known as cardio, gets your heart rate up and includes activities such as running, swimming, and dancing. Resistance training, on the other hand, involves challenging your muscles with weights or resistance bands to make them stronger.
In addition to structured exercise, you can also incorporate more movement into your daily life. This could include walking or cycling to work or taking the stairs instead of the elevator. You could also try standing up and moving around during TV ad breaks or when taking phone calls.
Exercising with others can also help to keep you motivated and is a great way to connect with friends or meet new people. You could join a local sports team or class, or simply go for a walk with a friend.
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Avoid fad diets
Fad diets are often unsustainable and may even be harmful to your health. They are usually characterised by the promise of a quick fix, the promotion of 'magic' foods, the implication that food can change body chemistry, and the exclusion or severe restriction of food groups or nutrients. While they may provide short-term results, fad diets are difficult to maintain and can deprive your body of essential nutrients.
Health Risks and Nutrient Deficiencies
Fad diets that severely restrict food groups or nutrients can lead to nutrient deficiencies, causing health issues such as dehydration, weakness, fatigue, nausea, headaches, and constipation. They may also result in inadequate vitamin and mineral intake, putting you at risk for illness and potentially increasing your risk for various diseases.
Lack of Sustainability and Long-Term Weight Gain
Fad diets often do not provide a sustainable way of eating for the long term. Restrictive diets are challenging to maintain, and once you return to your usual eating habits, the weight you lost is likely to come back. Instead of quick fixes, focus on adopting a balanced eating plan that includes a variety of foods and all the necessary nutrients.
Unrealistic Expectations and Body Image Issues
Fad diets often promote unrealistic expectations and contribute to body image issues. They often demonise certain food groups, such as carbohydrates, and encourage extreme measures to lose weight rapidly. Celebrities and the media often influence these trends, which can be unsafe and unhealthy. It is important to recognise that everyone is different, and your diet should be tailored to your specific needs and health status.
Social and Emotional Impact
Fad diets can be isolating and impact your social life, especially if they restrict you from sharing meals with others. They can also be a source of stress and anxiety, as they often involve strict rules and deprivation. Instead, focus on adopting a balanced and flexible eating plan that allows you to enjoy food and feel good about yourself.
Alternative Approach: Balanced Eating and Healthy Habits
Instead of following restrictive fad diets, focus on adopting a balanced eating plan that includes a variety of foods from all food groups. Eat lean protein, complex carbohydrates (whole grains, fruits, and vegetables), and "good" fats like omega-3 fats from fish and monounsaturated fats from avocados, nuts, and olive oil. Minimise saturated fats from animal sources and eliminate trans fats from fried foods, snacks, and fast food.
In addition to a balanced diet, incorporate healthy habits such as regular exercise, staying hydrated, and getting adequate sleep. Remember that weight loss is not the only indicator of a healthy lifestyle. Improving your overall well-being and feeling good about yourself are also important aspects of a sustainable and positive lifestyle change.
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Healthy eating plans
Firstly, it's important to understand that eating well is about making smart choices to build an overall healthy dietary pattern. This doesn't have to be restrictive or involve giving up all the foods you love. Instead, focus on adding more nutritious foods to your diet, such as fruits and vegetables, which are packed with vitamins and minerals. Aim to fill half of your plate with these at every meal. Additionally, choose whole grains, which are high in dietary fibre and provide essential nutrients like calcium and vitamin D.
Secondly, include plant-based proteins and healthy fats in your diet. Examples include tofu, lentils, nuts, seeds, quinoa, beans, and dark leafy vegetables. These foods can help lower your risk of heart disease and improve your metabolic health. If you eat meat, opt for skinless poultry and lean animal proteins instead of red meat, as these are lower in saturated fats.
The Mediterranean diet is often recommended as a healthy eating plan. This diet emphasizes consuming an abundance of fruits, vegetables, fish, and healthy oils, while limiting refined and highly processed foods. It's not specifically a weight-loss diet, but studies show that it can promote weight loss and improve overall health.
Another option is the flexitarian diet, which is a plant-based diet that allows for the occasional consumption of meat and animal products. This diet has been linked to a reduced risk of chronic diseases and improved metabolic health. It also offers the flexibility to make your own choices without strict rules around calories and macronutrients.
Finally, some general tips for healthy eating include cooking and eating at home, reading nutrition labels, watching your portion sizes, and being mindful of your calorie intake. Remember, eating healthy doesn't have to be complicated or restrictive. It's all about making smart choices and enjoying a variety of nutritious foods.
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Prescription appetite suppressants
These prescription drugs work by blocking or increasing specific hormones, neurotransmitters, and/or peptides that regulate hunger, appetite, and energy balance. While they can be beneficial, it's important to note that they are most effective when combined with a reduced-calorie eating plan and regular physical activity. Additionally, prescription appetite suppressants are not a standalone solution and should be used under medical supervision due to potential side effects and interactions with other medications.
There are both long-term and short-term prescription appetite suppressants available. Short-term appetite suppressants, such as benzphetamine, diethylpropion, phendimetrazine, and phentermine, are typically prescribed for up to 12 weeks and are considered controlled substances due to their potential for addiction. It is crucial to disclose any history of substance use disorder to your healthcare provider before starting these medications.
On the other hand, long-term prescription appetite suppressants like liraglutide (Saxenda®), semaglutide (Wegovy®), naltrexone-bupropion (Contrave®), and phentermine-topiramate (Qsymia®) have been approved by the Food and Drug Administration (FDA) for extended use. These medications can be administered through injections or taken orally, depending on the specific drug.
While prescription appetite suppressants can be a tool to support weight loss, they may not work for everyone, and it is important to consult a healthcare professional to determine the most suitable approach for your specific needs.
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Frequently asked questions
You can lose weight by combining a reduced-calorie eating plan with regular physical activity. The DASH eating plan, for example, is a flexible and balanced eating plan that limits foods high in saturated fat, such as fatty meats and full-fat dairy products, and recommends consuming fruits, vegetables, whole grains, and fat-free or low-fat dairy.
There are doctor-prescribed pharmaceutical alternatives to weight loss pills, such as appetite suppressants, which can be administered through injections or pills.
A popular alternative to weight loss pills is Semaglutide, which can be taken orally or by injection. Clinical studies show that a weekly injection of this medication helped patients lose nearly 15% of their body weight in two months.
The decision to take weight loss pills is a personal one and should be discussed with a healthcare professional. If diet and exercise changes are not effective, you may consider weight loss medication if you have a BMI of 27 with other related health problems, such as high cholesterol, heart disease, or Type 2 diabetes.
